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Sun 8th Mar 2015 at 9:00am by Funky Chicken

Run > Race

Finchley 20

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Time
2:41:07
Miles
20.13
Min/mi
8:00
Pacing
93.8%
WAVA
56.82
Cals
2883
BPM
155
%MHR
90.6
B/mi
1240
Asc(m)
42
Surface
Road

Notes & Comments

Finchley 20. PB, but a bit of a mixed bag. Right thigh muscle felt very tight early on, but realised it was knee support hampering rather than helping performance, so stopped in mile 4 and quickly removed it. Ran Edinburgh target pace for first 12 miles, then drifted to nearer MK target pace. Last lap was tough but found reserves in last mile. Took gels at miles 8, 12 and 17.

Split Summary
===
1) 1m - 7:41(7:41/m) 163/209bpm 141cal
2) 1m - 7:44(7:44/m) 153/157bpm 144cal
3) 1m - 7:59(7:59/m) 149/156bpm 144cal

4) 1m - 8:14(8:14/m) 153/160bpm 143cal

5) 1m - 7:49(7:49/m) 157/166bpm 144cal
6) 1m - 7:47(7:47/m) 157/162bpm 144cal
7) 1m - 7:47(7:47/m) 157/162bpm 143cal
8) 1m - 7:57(7:57/m) 154/160bpm 144cal
9) 1m - 7:51(7:51/m) 156/162bpm 144cal
10) 1m - 7:57(7:57/m) 158/163bpm 143cal
11) 1m - 7:59(7:59/m) 157/160bpm 144cal
12) 1m - 7:58(7:58/m) 154/159bpm 143cal

13) 1m - 8:08(8:08/m) 151/158bpm 144cal
14) 1m - 8:14(8:14/m) 154/160bpm 144cal
15) 1m - 8:23(8:23/m) 151/157bpm 142cal
16) 1m - 8:18(8:18/m) 151/155bpm 142cal
17) 1m - 8:18(8:18/m) 150/157bpm 143cal
18) 1m - 8:14(8:14/m) 153/159bpm 145cal
19) 1m - 8:16(8:16/m) 155/162bpm 142cal

20) 1m - 7:50(7:50/m) 161/170bpm 143cal
21) 0.13m - 46(6:02/m) 172/175bpm 17cal

7:41 7:44 7:59 8:14 7:49 7:47 7:47 7:57 7:51 7:57 7:59 7:58 8:08 8:14 8:23 8:18 8:18 8:14 8:16 7:50 46

Pace

50%

45%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Ascent mtrs Asc.
1.00	7:41	7:41	7:41	165 85-208	1268	7/13
2.00	15:26	7:45	7:45	153 146-157	1185	6/11
3.00	23:25	8:00	8:00	149 144-156	1191	12/13
4.00	31:40	8:15	8:15	153 149-164	1261	6/1
5.00	39:31	7:51	7:51	157 148-163	1233	13/10
6.00	47:20	7:49	7:49	157 151-161	1227	9/11
7.00	55:07	7:47	7:47	156 152-162	1215	5/11
8.00	1:03:05	7:58	7:58	154 146-160	1228	12/15
9.00	1:10:57	7:51	7:51	156 150-162	1226	8/1
10.00	1:18:53	7:57	7:57	158 149-162	1256	12/10
11.00	1:26:55	8:02	8:02	157 151-160	1260	8/11
12.00	1:34:54	7:59	7:59	153 149-158	1221	5/10
13.00	1:43:04	8:10	8:10	152 145-158	1242	12/16
14.00	1:51:15	8:11	8:11	154 149-160	1261	7/1
15.00	1:59:41	8:26	8:26	151 143-156	1273	12/10
16.00	2:08:02	8:21	8:21	151 142-155	1260	6/12
17.00	2:16:20	8:18	8:18	150 145-156	1246	6/10
18.00	2:24:33	8:13	8:13	153 147-159	1256	13/16
19.00	2:32:50	8:17	8:17	155 150-162	1285	8/1
20.00	2:40:35	7:45	7:45	162 152-170	1255	12/10
20.09	2:41:08	33	6:06	173 170-175	1056	2/0

Heart

155/208max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 18m, Flat prediction 2:41:07

Elevation Graph

No climbs of at least 10 metres detected.

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:36	6:26	47.38%	More
800m	3:35	7:13	48.51%	More
1km	4:32	7:18	50.50%	More
Mile	7:29	7:29	52.98%	More
5k	24:13	7:48	55.04%	More
5 miles	39:15	7:51	55.23%	More
10k	48:52	7:52	55.31%	More
10 miles	1:18:47	7:53	56.16%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:45	5:45	68.91
5km	20:15	6:31	65.83
5M	34:20	6:52	63.13
10km	43:42	7:02	61.85
10M	1:14:07	7:25	59.69
Half	1:40:01	7:38	58.27
20M	2:39:58	8:00	56.82
Mara	3:35:52	8:14	56.19

Three Things You Saw Today

1 a dead rat (twice)

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